Journey to a 250lb Monster........

[tay1506]

Starting Monday im going to start my own training log first for myself and second for anyone who wants to follow along. I have a problem with working out on a regular basis so i figured tracking my workouts would help alot.

Stats:
5' 8", almost 19 years old, and 192 lbs. as of this minute
bench 260
squat 300+
deadlift 340+
I'm not really positive on the lifts so thats just to give everyone an idea.

Right now im just concerned with putting on mass, but I definatly want to get much stronger. Im going to do a split Mon. & Thu. Upper body and Tue. and Fri. Lower. Since I have a crappy setup at my house im not going to have a very good selection of exercises. I'm going to focus on core lifts and it will work something like this.

Monday and Thursday
Upper:
Floor presses 3x8
rows 3x8
Dips 3x8
Shoulder Press 3x4
Wrist curls 3x12 <<<<< weakness im going to start focusing on

For Upper body this is what ill be subbing in from week to week or day to day. I will have a whole month planned out by Monday.

Dips
Floor Press
Shoulder shrug
Rows
Pull ups
Close Grip bench
Tricep Extension
Front Raise
Behind Neck Press
Shoulder Press
Oly lifts

Tue. and Fri.
Lower:
I'm only going to focus on 3 because thats all i can really think of and anymore would probly be too much.
On leg day im going to ramp the weight from day to day starting at lets say 3 sets of 8 and going down to 3 sets of 7 at 10lbs. more all the way down to 4 reps. I have done this before and it worked well.
Squats
Deads
Front squats <<<< have not got this down yet so it needs some work.

If anyone has any better ideas or exercises please post them and all criticism is good criticism. Thanks alot to everyone who helps me on the journey!

 

[BiggT]

I'm in......you've got a lot of potential, those are all solid lifts and you're young, I think you can make fast progress still, if it were me in your shoes, I'd be careful not to go crazy subbing stuff in and out and I'd train the same lifts for at least 4 weeks at a time (more if u can progress, hell, if I could add 5lbs to my bench press every week, I'd train it 52 weeks straight, lol), and I'd knock the reps into the 4-6 range too. You said yourself that you have had consistency issues in the past.....if you rotate lifts in and out and do things like floor presses, you need to know exactly what they're for and why you're doing them and for how long you're doing them (in other words, they are a way around a road block once you can't just train the lift and add at least 10% imo per year by tweaking rep ranges etc).....from the sounds of it, you can pile on weight in a much simpler way right now.

So, I'll ask, why floor presses? do you know exactly why you'd be doing them? is there a specific purpose? You're young, and most guys in your height range are pretty natural pressers, again, if I were you, I'd center around upping the basic, old full range lifts, either flat or incline bench and an overhead lift of choice.

 

[cuthroat]

Sounds like you have an awesome foundation man, Looking forward to reading your log. Why don't you pay for a membership at a gym? Its worth it in the end, don't limit yourself to a home set up.

 

[fortunatesun]

I was going to ask about the floor presses too. They're a great exercise but they don't have a full range of motion. I'm guessing that an adequate bench is one of those equipment shortages you mentioned. If that's the case I'd make sure to add some pushups. They're an old standby but still very effective.
You'll be able to get total fiber recruitment as well as develop the necessary reflex action needed to keep pace with your gains from the floor press. If you find them a little easy, a quick search will find you all sorts of variations to increase the difficulty.

 

[fortunatesun]

Almost forgot- for grip training check out http://www.elitefitness.com/forum/showpost.php?p=6236125&postcount=64
Those videos by the Diesel Crew totally rock.

 

[tay1506]

I have a membership to the ymca just hate going thats all. I can't seem to get very motivated there because there is either alot of people getting in the way or the music just gets me down. Plus I just bought a powertec power rack.(The one blut wump has). The reason I am floor pressing is because I don't have a bench yet. I was going to buy one last month, but when your living on your own and making $6.45 an hour it is kind of hard. Eventually I will get one..... probly next month. I guess i could go to the gym, but i figured that for now it would be fine. I know its not the full range of motion, however im doing rows and other exercises to cope with that. The reason i don't get another membership is because of the money issue again, and when i moved out of my house I had a family plan at the Y and im still on it.

Oh yeah i Know I nevert posted a diet plan, and I won't really be able to do that tell next Friday(the day i get payed). However right now im just eating any food I can get my hands on. Thank god I eat for free at work and its actually good for you and 1400 calories almost everyday will come from this (chipotle.com) <<work website for anyone who cares.

Well tomorrow is the first workout and im pumped up right now. Probly won't be able to sleep tonight thats how serious im taking this.

Thanks to all who are reading and posting!!!

 

[tay1506]

Last night I got a horrible workout in because I was supposed to be off from work and got called in. After work I had to pick my brother up from my dads which was a 4 hour drive there and back. I diden't get to start working out tell 3:30AM and i woke my roomate up and he asked me to quit so i did.

So here is all i did
floor press 225 x 8, 225 x 7, 225 x 7
dips body weight x 15, body weight x 16, body weight x 16
military press 75 x 12

I only had about 2000 calories to eat and it was at 6 that afternoon. I had no money to buy food and I don't as of right now. Just have to wait tell friday however i did manage to get my hands on some carb-fit from the vitamin shop for $1 and it is mostly protein.

 

[perp69]

If possible I would hit the ymca. The music at my gym sucks too so got one of those mp3 players so I can listen to my own plus people tend to leave you alone more.

You can do all the lifting in the world but if you don't up your cals you can kiss that 250lb good bye. So you need to figure out a way get in more food. Possible do some bulk shopping or accidently have some food fall in your bag at work.

Perp

 

[tay1506]

I plan on going shopping friday for some food when i get paid, I probly got in about 4000 calories today and 70% of it was protein. Very little carbs which is probly why ive been tired today.

I worked out upper body again today a little because yesterday was not so good. I plan on doing lower tomorrow morning and finishing up the week like normal.

Floor press 225x9, 285x0 =missed it barely and i thought it was 275, 255x3 - was spent from maxing
Rows 225x4, 225x3
pullups body weight x 12
military press 100 - until failure

 

[carlsuen]

DUDE! i have to say u earned my respects man! 19 and at that weight and height squatting and DL-ing so much! lol.. i need to go stuff myself in some hole man...

what's more you're independant and getting your own stuff.. wow.. maybe it's a norm for u americans but the culture in my country is not like that.. so for me to read that post of u not having money to buy food really shook my heart..

sorry for the sentimental stuff there..

anyway! go KILL THAT SHIT!! i'm sure 250 is only 6 months away.. (hopefully in a ripped condition.. hehe)

R.E.S.P.E.C.T.

 

[tay1506]

Thanks man and i would not say its the norm here. Well I take that back it just depends on how rich your parents are I just could not stand it anymore to live in a 2 bedroom apartment with my mom and brother. I just wish I had the motivation to do more and your post actually helps.

Speaking of deadlifting I think im going to try and beat my last pr which i think was 340. I will probly not be 250 and ripped in 6 months, maybe 250 and I might be ripped at 230. We will see how it goes! Im able to put on massive amounts of muscle in very short amounts of time however I have more of a problem with strength going up, but I can worry about that later.

 

[carlsuen]

ok maybe a year.. lol.. go get it bro!

 

[tay1506]

Yeah maybe a year!!

Todays workout was alright, but i diden't do it as planned.

squats: 225x9, 225x9, 225x9 - fairly hard, but i could have probly put up 12
Deads: 225x1, 295x1, 315x1, 335x1 345x0 - missed barely only because my grip gave out at the very end and i lost it in 1 hand.

Front squats: 135x3, 135x5, 135x6 - Just practicing form. I actually came upstairs to check out how to do it because it was putting to much pressure on my wrist. I then realized I had bad form and was leaning forward too much and my hands were to far out. I correct it after my first set, but it still hurts my wrist and on going down on my 3rd rep I tore my boxers and my shorts in half and finished up 5. Then I did another 6 reps on my 3rd set. I then called it quits because my wrists hurt pretty bad.

Diet: oatmeal and a shake when i woke up which was 4 PM
ate 2 chicken tacos at work 6 PM
then ate about 1400 more calories at work 9PM
Then drank a shake when i got home 12 AM
now im eating some chicken and a bowl of corn and green beans 3AM

 

[carlsuen]

wow.. what do u work as? your hours are crazy man..

btw.. u'll get used to it on the front squats.. it's just that you're not used to it.. strecth it more often.. great squatting and DL-ing bro..

 

[tay1506]

Thanks man and yeah my hours are crazy I never know when im going to work which screws up things. Im usually a cashier at that restraunt and I hate my job and i really need a new one which will happen as soon as I get the weed out of my system. I have only smoked 3 times in my life(once 3 weeks ago) and personally think its better for you than drinking. However everyday I wake up or come home from work the house is fogged out from smoke and I just try to keep my door shut.

 

[carlsuen]

whoa.. your room mates doing em? move out man.. clean up your lifestyle.. live healthier.. and does it takes more than 2 weeks to get weed out of your system?!!

 

[tay1506]

Yeah it takes about 3 weeks and my lifestyle is fine. Yes my roomates smoke, but I think if you can turn down alcohol and weed whenever you want you have will power. I mean I drink every once in awhile, but all in all its very good. Besides my whole family smokes which I just found out a couple weeks ago.

 

[Lee]

why not more reps in deads?

i feel weak now, your numbers are like mine only im 6'5" 270 pounds. i need to lose some fat, lol.

 

[tay1506]

Well at first I was going to try and set a PR before I got tired. I tryed lifting 345 though and it dident budge. So I just started light and tryed working my way up without getting tired. I would have had the 345 I diden't even start shaking or anything like normal and it came up quite fast until my grip just went out and i dropped 1 side. I definatly have to remember to start some grip training because it's really hurting my lifts.... even bench press. I also need to get more into workout out almost everyday. It just seems to kill me to do it because im so lazy.

I would much rather give up some strength to be 6' 5" !!!!!!!

Thanks everyone for posting!!!!

 

[Lee]

being tall sucks. only thing that ive found it good for is people saying "wow dude, youre big." yea thanks, didnt realize i was big til you told me! lol

 

[silver_shadow]

Well at first I was going to try and set a PR before I got tired. I tryed lifting 345 though and it dident budge. So I just started light and tryed working my way up without getting tired. I would have had the 345 I diden't even start shaking or anything like normal and it came up quite fast until my grip just went out and i dropped 1 side. I definatly have to remember to start some grip training because it's really hurting my lifts.... even bench press. I also need to get more into workout out almost everyday. It just seems to kill me to do it because im so lazy.

I would much rather give up some strength to be 6' 5" !!!!!!!

Thanks everyone for posting!!!!

i'll take both thank you

the taller you are, you CAN (by filling out your frame) just be that much fricken stronger than you could if you were shorter.

 

[tay1506]

Yesterdays workout:
Floor Press: 235x7, 235x6, 235x6
Rows: 185x6, 185x6, 185x6
Dips: body weightx16, body weightx17, body weightx15

All in all it was a pretty good workout. I rested about 1 min. after each set and about 4 min. after each exercise so it was rather fast compared to usual. Diet still isent looking good, however I went and bought some food. As soon as I wash all the dishes tomorrow it should look alot better and then ill start posting it.

Thanks to everyone whos following along.

 

[BiggT]

Nice workout, and good that you got some food, lol....watch that rest, man....you're not training for a figure show, brother, take the time you need to hit your reps.

 

[carlsuen]

great workout dude.. keep it up..

 

[tay1506]

No, but I had stuff to do and my friend came over and wanted to workout with me unfortunately. Today I was going to do legs, but I decided not to because I mest up my broken foot again and it hurts pretty bad. Figure ill let it rest and just hit it hard tuesday besides they are still sore.

 

[tay1506]

Todays workout:
Floor Press: 235x7, 235x7, 235x7
Military Press: 135x4, 135x4, 135x4
Power Cleans: 185x0 - almost, but no . Tried 3 times and then gave up. I knew I could do it though I just don't have enough speed at the top. I got it past my pecks everytime, but coulden't get below it.
Power Cleans: 155x5, 155x4 - Failed and almost fell backwards on 5, 155x5
Close grip F.P: 155x4 - stopped because it hurt my wrist to bad.
Ultra Wide F.P: 155x12
Dips: BWx13 - My shoulders were gone by this point

It was an alright WO, but it could have been better. I felt pretty strong coming into it and i guess I was because I got 235x7 on FP without to much difficulty. I think I worked my shoulders to much compared to everything else. PCs killed me there at the end because i need to get cardio up some. I was wondering should I throw some curls in my workouts?? I noticed my curling strength has gone down considerably and my biceps are lacking. How much does curling build biceps?? Also cottage cheese sucks balls no matter what you put in it!!!!!

 

[carlsuen]

ok.. i'm a noob.. what are floor presses? and about the PCs.. great job.. but i'd recommend u to reset form after the 2nd rep or 3rd as oly style lifts are mean to be performed with singles.. as form breaks down after the 3rd rep.. so i know what u mean when u said u fell backwards..

curls can be done once a week i guess.. but don't go too crazy on it.. it's supposed to be an accessory work..

nice workout anyway..

 

[tay1506]

Floor presses are just Bench press, but on the ground without a bench. This means you can only go to 90 degrees which sucks, but i don't have a bench yet so o well. Also I did reset after each PC with about 5 sec. inbetween reps. I was just so tired(cardio wise not muscles) my form got horrible on the last one when i tried to drop down under it. Also I wear no shoes when I workout so that might have something to do with it.

 

[carlsuen]

lol.. with power clean u have to stomp your feet.. so i can't imagine stomping your feet without shoes..

ouch.. wear them..

5 secs is too fast.. u shouldn't rush the reps.. like 10-15 secs inbetween is ok too i guess..

 

[tay1506]

Yeah I don't quite got the form down that well, but it's not to bad.

 

[tay1506]

Yesterdays workout:
squats: 155x5, 235x7, 235x7, 235x7
Deads: 235x7, 235x7, 235x7
Tried Front squats, but shoulders were killing me from yesterdays workout.
box squats: 205x7 - stopped after that because the chair was a bit too high.

Then I sat around and pondered what else to do and coulden't think of anything besides stiff leg deads which I diden't want to do because my lower back had enough of a workout from upper body. Guess I will just have to go to the YMCA like twice a week. Once for upper body and once for lower. I just can't seem to make myself workout before work.